If you are like me, you are constantly trying to improve your running technique to (hopefully) be a better and more efficient runner. In my research I kept coming across the term running cadence also known as stride rate. This is referring to the number of steps per minute (SPM) at which your legs churn over as you run.
Your running cadence can be affected by a number of different factors such as the type of workout you’re doing and your running style. It is important to keep in mind that there is not a one-size-fits-all when it comes to running cadence and that each runner is unique in their own way.
Runner’s speed is a combination of cadence and stride length. An advanced runner usually has a higher cadence because they run faster than a beginner. Experienced marathoners typically run with a cadence above 180 SPM compared to a beginner, who will run with a cadence on average of 150-170 SPM.
To find your current step rate, count the strikes on one foot for 30 seconds. Multiple by 2 (for both feet), then multiple by 2 again for a total of 60 seconds. For example, if you counted 40 strikes on your left foot in 30 seconds, your SPM would be 160 SPM.
Why is running cadence a valuable running technique
Your step rate is strongly associated with running related injuries, which is a large part of why I was interested in improving my cadence.
Increasing your cadence can reduce heel strike. As a runner, heel striking is a common running technique. The downside of heel strike is it can be like running with the emergency break on. This can cause repetitive stress injuries in your knees, ankles and back.
After having issues with my left knee after running, I realized my running mechanics were not working as efficiently as they could be. I can now say that after only 4 weeks of cadence specific workouts, I can feel a difference in my knees and in my back as well as my energy level was not as depleted as before. I could run at a faster pace with less energy.
How music can help set the pace for you
An easy way to increase your running cadence is by the rhythm of music. This works the same way as an interval workout except instead of focusing on speed you focus on keeping up with the beat of a song. One of my favorite workouts was finding a playlist that had 180 beats per minute and using that while I ran.
An example of a cadence interval workout would be finding a song that is 180 BPM (or whatever you prefer) and keeping up with that beat with your cadence for a specific amount of time. This could be keeping that cadence for the entire length of the song or to the end of the street. Then, just like a speed interval workout, go back to a less aggressive cadence. Then repeat. Try not to focus on your speed as this will come naturally over time by increasing your cadence.
Keep in mind that increasing your cadence too quickly can also cause injuries. Just like running too many miles too soon, you should increase your cadence by 10% at a time.
As someone who is still working on my cadence, I have a hard time finding that 180 SPM sweet spot. My go-to place to find a playlist is Spotify. They actually have playlists with different beats per minute you can choose from that are very helpful.
Here is a list of different music apps to help with running cadence:
Let music help set the pace for you and you will be hitting those PR’s injury free in no time!
What is your cadence? Do you use music to help set your cadence?